What is the one thing in your life that is sabotaging your health, but you can’t let it go? You know, the one thing causing you multiple aggravations, but you hold onto it because the comfort or delight it brings outweighs the pain it causes.

It may be a daily habit to help with stress, an emotion, a beverage, or even food.

A physical thing for me, is my morning coffee. I know it irritates my stomach and causes unnecessary gastroesophageal reflux, but I can’t seem to break the habit.

I push the limits of my discomfort because I know if I remove all other acid producing substances from my diet, I can enjoy this dark comforting brew in the morning…in very small amounts.

An emotional thing for me, on the other hand, is my tendency to avoid people and situations I find difficult. Does that solve discomfort or my poor communication skills? It doesn’t. However, it does give me time to process my feelings toward the person, pray about why I feel the way I do, and ask for guidance.

The Advantage of Identifying Your One Thing

There are so many advantages to identifying my one thing, or your one thing!

But the most important is acknowledging…accepting or admitting the existence a truth...that may be damaging our mind or body. When we do, we are able to own it, admit it, and bring it out of darkness and into the light of conscience. We can then see it clearly for what it is and what it does.

I can’t help but think of king David, in 2 Samuel chapter 12, when he is confronted by the prophet Nathan about his adultery with Bathsheba. He is guilty of getting her pregnant and hiding his sin by placing her husband on the front lines of battle to be killed.

Naththan, weaves a story about a rich man with many sheep stealing the one sheep owned by a poor man. Angry and disgusted, David says, “As the Lord lives, this man deserves to die.” Nathan says to David, “You are that man!”

Ah, his eyes are now open. He understands clearly what is buried deep in his soul that he cannot face… his sin.

Acknowledging and confessing harmful behavior helps him seek healing from its hold over him. It is the same for you and me when we admit the existence of a harmful habit.

The grip of dependency for the substance is slightly loosened. It may not be completely gone, but there is renewed power in appreciating the harm it causes.

More importantly, we stop making excuses, for why we continue.

The Next Battle….Placing the One Thing in Its Proper Place

Now that you and I are acknowledging our one thing we can place it in its proper place below the power and authority of our Lord and Savior. The challenge here is wrestling with the pleasure center of the brain and the primary hormone feeding our pleasure center…dopamine.

According to a News in Health article from the NIH, pleasure habits are harder to break because our brain releases a little dopamine each time, we do them. (1)

It helps explain why we continue to do something even when the long-term effects make us feel miserable. We become wired to crave the one thing we cannot resist.

For instance, I am a morning person. I’m naturally awake by 5 or 6 am and LOVE the quiet of mornings!

There are no people to avoid either. The first thing I do is pray, then I get my coffee brewing, so I can sit in a chair and study my bible. My morning habit and routine has been the same for the past fifteen years. I don’t need the caffeine to wake up, I like the flavor. I also like sipping while reading.

As long as I make it weak, and limit it to mornings only, I can keep the reflux at a minimum. Although not eliminated, overindulging in coffee is placed under control.

At the same time, connecting with my Father in heaven every morning prepares my mind to love and communicate more effectively with the difficult people I’ll face that day (especially the one I see in the mirror!).

How to Strengthen Our Resolve

According to Dr. Roy Baumeister, a psychologist at the Florida State University, humans are much better at exercising different types of self-control, because they can picture the long-term reward and benefits of their self-control. (1)

It makes sense!

Developing a plan to incorporate a new habit is one way, you and I can replace the one thing causing us discomfort, sabotaging our health goals, or just making us more stressed and emotional.

The suggestion in the News in Health article is to picture yourself doing the actions successfully, over and over.

Mentally practicing the helpful behavior over harmful behavior is key!

This is a very nice little trick if you and I are going to work, family gatherings, or parking our car at the grocery store and we foresee a potential encounter with a difficult person or situation.

When we enter environments where poor choices are readily available, we are tempted to practice our usual routines.

Most importantly, you and I must never forget we have the most abundant power source for self-control than any other people group on the planet, the Holy Spirit. We can ask Jesus to change our desires.

¹³ Whatever you ask in my name, this I will do, that the Father may be glorified in the Son. ¹⁴ If you ask me anything in my name, I will do it.

John 14:13-15 ESV – Whatever you ask in my name, this I – Bible Gateway

I realize changing “feel good” behaviors damaging our health is a real struggle.

However, I believe identifying one thing and overcoming that one thing with the Lord’s help is priceless in overcoming it for good.

I am with you, and I understand how hard it is! If you have difficulty with changing the way you eat, I have an Intentional Eating series that may help.

The Strength Approach to Christian Wellness is also a series I put together to help with behavior change. Please remember, I am available if you need help with changing habits or want someone to talk to about them! Contact me at mystypfefferwellness@gmail.com or here on my services page.

God bless you in your health journey!

References:

(1) National Institute of Health, News in Health, (January 2012). National Institutes of Health
9000 Rockville Pike, Bethesda, Maryland 20892

The idea of superpower is ingrained in our minds as we watch fictional heroes saving the world from evil. Let’s face it, good versus evil makes a good story. It also fills our hearts with hope that evil will be conquered someday.

I often wonder what would happen in the daily choices of my friends and family if they understood there is a continual battle in our bodies of good and evil too. Not just in the mind and thoughts we battle, that goes without saying. I’m talking about at the cellular level when infection and exposure to chemicals in our environment begin to attack our cellular structure.

The good news for us is God provides superpowers in his garden goodies to help us conquer daily attacks. Just like he provides his Word to ward off spiritual aggression, he equipped an arsenal of fruits and vegetables to defend our bodies too!

For instance, the superpower of vitamin C can knock out infection, bring damaging free radicals under control, and feed the supporting structures of tendons (1). But that is just the beginning. According to the National Institutes of Health, vitamin C is required for the synthesis of collagen, integral to wound healing, improves the use of nonheme iron, and can prevent or delay cancer and cardiovascular disease. (1)

The evidence of science is revealing some pretty impressive superpowers! Are you feeling the love of your Creator yet?

1 Corinthians 2:9 “But, it is written, ‘What no eye has seen, nor ear heard, nor the heart of man imagined, what God has prepared for those who love him’

Below are some additional facts about vitamin C’s superpower.

1. It must be ingested by humans for survival.
2. Kiwi fruit increases plasma vitamin C levels, and one serving provides the recommended daily amount. (3)
3. Consistent consumption of fruits and vegetables (not supplements) are associated with lower cardiovascular disease risks in meta-analysis studies.
4. Plasma concentrations of vitamin C are low in people with cancer
5. It reduces monocyte adherence to the endothelium; those spiked white blood cells that release inflammatory markers and attached to the lining of the blood vessels.
6. Vitamin C improves nitric oxide (a chemical messenger in the body crucial for blood vessel health and blood vessel relaxation) allowing blood to flow more smoothly and blood pressure to be reduced.
7. Vitamin C are found in immune cells and contribute to effectiveness of memory B and killer T cells.
8.  Bioavailability (saturation and usefulness for the cells) of vitamin C peaked at 200mg for a single dose. (4) This means more than 200mg at one time is going to be excreted in the urine and is not thought to be useful for the cells.
9. Results from two case-control studies indicate that vitamin C intakes greater than 300 mg/day reduce the risk of cataract formation by 70%–75%. (1)
10. Higher doses of vitamin C are necessary during times of infection due to the increased inflammatory response and metabolic demand. (4)
11. Lack of vitamin C is related to low levels of mental vitality; whereas consuming vitamin C increased work motivation and focus. (5)
12. Vitamin C’s role in neurotransmission and development supports its use for therapeutic and prevention of mental illness. (6)

My friend, God’s thoughtfulness in making this essential nutrient for our good and his glory is mind blowing. I am excited, grateful, and thankful for his loving care in the simplest items of everyday life. Enjoy and share the graphic below for a quick reference of food sources to obtain vitamin C’s superpower!

I pray you and I enjoy more of them as we learn to become good stewards of our bodies and build strength to carry out the work, he has called us to do. If you need help getting started with more confidence in reaching your health goals just let me know! I am available for wellness coaching; I work with individuals, families, and groups!

The origins of Kombucha date back to China in 220 B.C. So, for at least two thousand years the drink has been used as natural medicine in cultures around the world. For me, it has been a delicious, naturally carbonated drink to enjoy while helping heal my gut!

Although there have been many case studies and testimonies like mine regarding the use of Kombucha as a beneficial fermented drink, it’s hard to find evidence-based studies. So, my mission today is to read and relay to you what has been discovered in studies and draw conclusions for possible benefit rather than offer scientific proof.

If you haven’t heard about it yet, Kombucha is a nonalcoholic, fermented tea that contains a symbiotic culture of mycobacterium and yeast (SCOBY). People use black tea, green tea, or rooibos tea to make Kombucha. I kept asking my friend for starter several years ago and she kept telling me, “It’s not ready yet”. So, I ordered a starter from the internet, and it contained the tea and “SCOBY”.

Clarifying Confusion

I followed all the directions and joined a Facebook group to learn the process and ask questions. They were awesome helpers in this process and very knowledgeable! Although many articles call the slimy thick covering over the tea the SCOBY, this administrator informed me it is actually a “pellicle”, a byproduct of the bacteria consuming the sugar, and not necessary to produce Kombucha. In my reading of various studies, the pellicle is still regarded by some as a SCOBY and tested positive for microbial growth; although not nearly as much as the brew itself.

Whatever you call it, SCOBY/Pellicle, just know it does speed the fermentation process and make the brew stronger. But it’s not necessary to make a new batch of Kombucha.

I found I did not like the stronger brew and began leaving it out each week and just using the tea. My Kombucha tasted less yeasty and more pleasant. If you begin the process, you will adjust your brew to your tastes too. More importantly, you’ll like what science has to say about its contents.

The Pangenomics Group, School of Science, in Melbourne, Australia is one of the sources used in this article for the “general” mycobacterial content of Kombucha. Their samples were obtained from The Good Brew Kombucha Company, which produces kombucha from 75% green tea and 25% oolong tea. The amount was supplied in 330 mL glass bottles and kept refrigerated at 39 degrees Fahrenheit, which is how they are sold commercially.

10 Evidenced Based Reasons to Drink Kombucha

1. Kombucha contains 3.3 mg of protein per milliliter. (1) Say what?! I had no idea about its protein content before I read this article. This is good news for people who don’t eat meat, are not big eaters in general, or who have difficulty digesting beans. It is also helpful for people looking for other sources of protein when they have slowed gastric emptying like gastroparesis, since they don’t have the fully functioning stomach enzymes to properly digest protein. They don’t have to, the bacteria apparently did it and produced it for them.
2. Kombucha is low in sugar— Now be aware the amount of sugar varies with the brand you choose, so read your labels! Moreover, be cautious of the amount of sugar you add to the second fermentation when you make it yourself. Generally, if you follow the directions on your chart for making Kombucha, the sugar content should be consumed by the bacteria. I use 3/4 cup of sugar to 1 gallon of green tea in my first fermentation and 1 tablespoon for the second fermentation to keep the sugar content low. The batch tested from Good Brew had the following: glucose: 1.87 g/L; sucrose 1.11 g/L; fructose: 0.05 g/L (1) I use that as a “general” reference since I don’t send mine off to a laboratory for analysis.
3. Kombucha is High in Polyphenols—It has approximately 290mg in 100ml of tea. “There is substantial epidemiological evidence that a diet high in polyphenol-rich beverages protects against developing cardiovascular disease and type 2 diabetes. (2) The gut bacteria play a crucial role in absorbing and metabolizing polyphenols; you’ll learn more about those critters in my next point. But for now, just understand polyphenols, in many interventional and epidemiological studies, show protection against chronic diseases like high cholesterol, high blood pressure, and they help with energy metabolism (2). The rich polyphenols in green tea are of great interest for drug discovery and widely known for their hypocholesteremic, antibiotic, anticarcinogen and hypoglycemic properties {2}
4. Kombucha contains a Diverse number of Probiotics–There were 198 species of probiotics (Good gut microbes) found in the Good Brew sample. Again, a generalization, but still a logical guideline of hope for brews grown in home production, or through commercial consumption. More importantly, the acidity of Kombucha is very high at 3:00 very close to the acidity of the stomach. Yes, that’s a good thing! God knew what he was doing! We need that acid to digest protein components in our food! But He also lined our stomach with protective mucous so the acid would not eat a whole in our intestinal tract. The bacteria also survive and thrive in this acidic environment, therefore helping to place colonies throughout the intestine.
   Interestingly enough, in a study of Turkish Kombucha, the bacterial diversity was higher in the brew than in the biofilm (or pellicle as mentioned above) with a peak on the seventh day of fermentation. The biochemical properties changed as the fermentation progressed. The beneficial properties of the beverage such as the radical scavenging ability increased significantly with a maximum increase at day 7 in this study [3]
5. The good bacteria and Yeast in Kombucha destroy pathogenic bacteria and yeast Although this is information occurred in a laboratory and in vitro (in test tubes), it’s still pretty impressive! The battle of the bacteria and yeast progresses as each are identified days 3 and 7, as they are counted under powerful microscopes! Home batches obtained in Egypt and Saudi Arabia showed Staphylococcus Aureus and E. Coli were the most susceptible to our SCOBY friends, while showing good antifungal activity against A. flavus and A. Niger (strains of harmful yeast). [4] So, if you’ve been afraid of trying Kombucha because of yeast overgrowth, fear no more. Pathogenic bacteria steadily declined in the presence of Kombucha probiotics. It is thought, the production of acetic acid from the SCOBY is responsible for pathogen decline. [4]
6. Kombucha reverses Type 2 Diabetes in Rat Experiment—A food engineering and biotechnology institute in China induced Type2 DM in rats then treated them with Kombucha. It is thought the development of Type 2 DM occurs through gut microbiome imbalance (as discussed in point 5). The development of T2DM is thought to progress through three pathways, including the short-chain fatty acid pathway, endotoxin pathway and bile acid pathway [5] Four weeks of kombucha intervention increased the abundance of short chain fatty acids (SCFAs) producing bacteria and reducing gram-negative bacteria. The improvement in gut microbiota reduced the damage to the intestinal barrier, hence reducing the displacement of lipopolysaccharide (LPS) and stopping inflammation and insulin resistance in the rats.
   In addition, the increased levels of SCFAs also improved islet B cell function by promoting secretion of gastrointestinal hormones GLP-1/PYY. GLP-1 is the hormone that tells your brain you are full and slows stomach emptying of food to the intestine. PYY is a peptide to slow digestion and give you a sense of satiety also.
   It’s funny how all of these things occur in the gut to help us heal. I met a lady at my AZURE standard drop and she told me giving her elderly mother a small amount of kombucha each day helped lower her blood sugars. They continued to improve to the point of removing all of her medication. I know this is just a case study, but in light of the rat study, it’s worth investigating further.
7. Kombucha and reduced damage of heavy metal toxicity–Another study done in India on rats induced with lead poisoning, researchers observed DNA fragmentation and lipid peroxidation. In lipid peroxidation free radicals steal electrons from lipids in the cell membranes resulting in cell damage. When the rats were given kombucha to drink, there was reduced lipid peroxidation and DNA damage. Since lipid damage is implicated in many vascular diseases, this explains why Kombucha can be a therapeutic agent in helping decrease inflammation.
8. Kombucha helped a cancer drug lower cancer activity—-Scientist combined kombucha with doxorubicin and found that it increased anticancer activity in test tubes. [7] In addition to supporting the detoxification of the liver in rats, consumption of Kombucha is also known to help excrete heavy metal substances and environmental pollutants from the human body through the kidneys. [
9. The probiotics in Kombucha produce glucuronic acid. Glucuronic acid helps the liver detoxify certain drugs like alcohol, morphine, steroids, benzodiazepines, Tylenol, and NSAIDs in vitro. So, if you’re looking for a good detoxification drink, look no further. Glucuronic acid is also thought to help with the metabolism of steroid hormones and aldosterone. [8]
10. Kombucha has a respectable amount of B vitamins and Vitamin C. A generalized amount of B and C vitamins in Kombucha help build the immune system, provided energy, and fight infection and cancer. Combined with the high amount of polyphenols, it’s no wonder it has been effective in destroy even H. pylori! [8]. The general concentration of vitamins in Kombucha per Villarreal‐Soto and associates from Univ. de Toulouse were as follows:

Villarreal‐Soto and associates from Univ. de Toulouse, France [9]
Vitamin B1	0.74 mg/mL	70 g/L	15
Vitamin B2	8 mg/100 mL	70 g/L	10
Vitamin B6	0.52 mg/mL	70 g/L	15
Vitamin B12	0.84 mg/mL	70 g/L	15
Vitamin C	25 mg/L	70 g/L	10

I hope you have enjoyed reading the 10 Evidenced-based reasons to drink Kombucha. As you can see, there is exciting research in the area of kombucha brewing and its benefits!

One last point, the temperature of the room does affect growth and fermentation rates of the brew. So, I do keep my room between 68 and 78 degrees. When it’s too hot is speeds up fermentation and yeast production and when it’s too cold it slows it down. Also, I am very careful to clean everything, so it does not get contaminated with mold.

I am happy to share my video of Kombucha making with you to see how I make my weekly batch. I pray you have a good week and stay healthy eating what God puts in the garden!

God Bless!

References:

1. Kaashyap M, Cohen M, Mantri N. Microbial Diversity and Characteristics of Kombucha as Revealed by Metagenomic and Physicochemical Analysis. Nutrients. 2021;13(12):4446. Published 2021 Dec 13. doi:10.3390/nu13124446
2. Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017 Sep;42(3):226-235. doi: 10.1111/nbu.12278. Epub 2017 Aug 15. PMID: 28983192; PMCID: PMC5601283.
3. Arıkan, M., Mitchell, A. L., Finn, R. D., & Gürel, F. (2020). Microbial composition of Kombucha determined using amplicon sequencing and shotgun metagenomics. Journal of food science, 85(2), 455–464. https://doi.org/10.1111/1750-3841.14992
4. Al-Mohammadi, A. R., Ismaiel, A. A., Ibrahim, R. A., Moustafa, A. H., Abou Zeid, A., & Enan, G. (2021). Chemical Constitution and Antimicrobial Activity of Kombucha Fermented Beverage. Molecules (Basel, Switzerland), 26(16), 5026. https://doi.org/10.3390/molecules26165026
5. Xu, S., Wang, Y., Wang, J., & Geng, W. (2022). Kombucha Reduces Hyperglycemia in Type 2 Diabetes of Mice by Regulating Gut Microbiota and Its Metabolites. Foods (Basel, Switzerland), 11(5), 754. https://doi.org/10.3390/foods11050754
6. Dipti P, Yogesh B, Kain AK, Pauline T, Anju B, Sairam M, Singh B, Mongia SS, Kumar GI, Selvamurthy W. Lead induced oxidative stress: beneficial effects of Kombucha tea. Biomed Environ Sci. 2003 Sep;16(3):276-82. PMID: 14631833.
7. Rasouli L, Aryaeian N, Gorjian M, Nourbakhsh M, Amiri F. Evaluation of cytotoxicity and anticancer activity of kombucha and doxorubicin combination therapy on colorectal cancer cell line HCT-116. J Educ Health Promot. 2021 Oct 29;10:376. doi: 10.4103/jehp.jehp_1456_20. PMID: 34912912; PMCID: PMC8641728.
8. Mousavi, S. M., Hashemi, S. A., Zarei, M., Gholami, A., Lai, C. W., Chiang, W. H., Omidifar, N., Bahrani, S., & Mazraedoost, S. (2020). Recent Progress in Chemical Composition, Production, and Pharmaceutical Effects of Kombucha Beverage: A Complementary and Alternative Medicine. Evidence-based complementary and alternative medicine : eCAM, 2020, 4397543. https://doi.org/10.1155/2020/4397543
9. Villarreal‐Soto S. A., Beaufort S., Bouajila J., Souchard J.-P., Taillandier P. Understanding kombucha tea fermentation: a review. Journal of Food Science. 2018;83(3):580–588.

Chakravorty S, Bhattacharya S, Chatzinotas A, Chakraborty W, Bhattacharya D, Gachhui R. Kombucha tea fermentation: Microbial and biochemical dynamics. Int J Food Microbiol. 2016 Mar 2;220:63-72. doi: 10.1016/j.ijfoodmicro.2015.12.015. Epub 2016 Jan 7. PMID: 26796581.

John is a man who exercises faithfully five times a week. He is obedient to his doctor’s instructions to stay active and takes all his medicine as prescribed. As a pastor, he delves into God’s word, cares for his congregation, and shares the gospel. Although his glucose numbers are within range to help control his diabetes, he is not losing weight.

 More importantly, I’m concerned his eating patterns and the quality of food he consumes are setting him up for another cardiac event.

When talking to John about his eating patterns, I ask how I can help. He says, “You can’t, I’m busy and on the go, so I eat out a lot. I know what I need to do, I just don’t do it.” His statement is one I hear quite often as a registered nurse and wellness coach trying to help people improve their health.

The saddest thing to me is a mindset that thinks eating what God supplies in the garden is too difficult or not good enough. If I could only convince him to see what God provides is superior to driving through a fast-food joint.

Plus, planning and organizing the week’s meals is beneficial to his health goals. Especially since John’s knowledge of whole food benefits is well established. His previous attendance at wellness classes taught him how to nourish his cells to gain energy and stamina to carry through with his God-ordained tasks.  

He is also aware of the multiple studies revealing dangerous inflammatory markers in fried and processed foods; while items God designed are anti-inflammatory and beneficial.

The mindset of this child of God being blind to how the Maker’s gift of nutrient rich food can improve his quality of life is tragic. The man has had three heart attacks! Only the Lord above is keeping His hand of protection upon him and postponing the inevitable. But at what cost to his ability to carry through with God’s mission.

When considering the time to recuperate from the events, chronic fatigue, and brain fog that results from poor quality food choices, the cost is high. It is too high when God’s child, knows what he needs to do and just doesn’t do it.” It’s almost like refusing to bring his best to the house of God in order to serve God.

God tells Moses in the wilderness to bring the best firstfruits of your land to the house of the Lord your God. (Exodus 34:26, HCSB) The finest linens and gold are used to erect the first tabernacle and clothe the representatives of God. It is a picture of God setting apart the very best for worship and service to Himself.

Therefore, God expects my best, your best, and John’s best when we serve him. We don’t have firstfruits to offer from a harvest, and the house, according to the new covenant is our bodies.

Therefore, when we know we are consuming harmful substances that destroy our bodies instead of building them up, we are sinning. Even worse, is when we instill these habits in the children under our care! The apostle Paul reminds us our old self was crucified with Christ so sin’s dominion over the body may be abolished. We are to consider ourselves dead to sin but alive to God in Christ Jesus. So that, we do not let sin reign in our mortal bodies and obey its desires. (Romans 6: 6, 11, 12, HCSB)

The sin committed in the partaking of the Lord’s supper in Corinth is another example. At the meal each one eats his own supper ahead of others. So, one person is hungry while another gets drunk! The unworthy manner in taking the remembrance was gluttony. Paul says later, he who eats and drinks without recognizing the body (or Lord’s body), eats and drinks judgement on himself. This was in fact why many among them were ill and some even died. (1 Corinthians 11:21, 29, 30)

Paul ends one of his letters with a powerful reminder of soundness:

“Now may the God of peace Himself sanctify you completely. And may your spirit, soul, and body be kept sound and blameless for the coming of our Lord Jesus Christ. (1 Thessalonians 5:23 HCSB).

I want that for John, myself, and you.

It is the love, power, and presence of God renewing our minds that opens the eyes of the blind. The hazy blanket of mindless wandering in the soul and eating for sheer pleasure evaporates. In its place is a clear appreciation for God’s provision. He made special preparations to nourish, sustain, and even heal us before he formed Adam and Eve from the dust of the ground. Scientists have just begun to learn the powerful antioxidants in fruits, vegetables, herbs, and grains in the last fifty years.

My prayer for John and the rest of us in the body of Christ is to embrace the healing goodness God offers through His creation. For now, in the age of electron microscopes and studies of plant components combatting cancer cells, His power is clearly seen through what He has made. (Romans 1:20)

May the desire for harmful processed food be eliminated and a craving for whole food be instilled as a way of life for all believers. I pray time taken to prepare vegetables, fruits, grains, and lean meats in advance for easy retrieval becomes a priority. Serving God joyfully and effectively is easier when our bodies feel well. We will then know what we need to do and be happy to do it!

Well, if you’re reading this today you made it to week 8 of the STRENGTH Approach to Christian Wellness with me! H stands for hold onto the Holy Spirit as He guides you in the change process!  I don’t know about you, but I find myself failing daily and hanging onto the promises of scripture as my Helper and Counselor guides me.

He reminds me gently in my spirit to think twice, be softer in my words, love like the Father and the Son love, and show grace. The more I fill my mind with God’s Word, the easier it is to submit my will to Him. I hang onto the Holy Spirit as those times of heated emotion emerge too. In the bible, I learn:

 “My flesh and my heart may fail, but God is the strength of my heart my portion forever”

Psalm 73:26

The helpful words found in His life-giving book are just what I need when dealing with areas of strong emotion and habitual behavior. Especially when the temptation to lash out, allow fear to take over, or lose self-control when eating is present and persistent.

Scripture memory is so vital in this process because the Living God is speaking to me through His living Word!

““For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart.”

Hebrews 4:12

God, in the form of his Holy Spirit, is for me and you and not against us! He wants each of us to be whole in mind and body so we can live the abundant life Jesus calls us to live. I love how John Owen describes the Holy Spirit in a compilation of his work titled, “The Holy Spirit, His Gifts and Power”, he says:

“So, it is said of God, ‘God is a Spirit’ (John 4:24) his is a pure, spiritual, immaterial nature; not confined to a place, nor regarding one more than another in his worship. The reference of the Third Person of the trinity, as ascribed to him, declares his special manner and order of existence; so that wherever the Holy Spirit is mentioned, his relation to the Father and Son is included, for he is the Spirit of God. Herein there is an allusion to the breath of man; for as the vital breath of man has a continual emanation from him, and yet is never so utterly separated from his person, as to forsake him, so the Spirit of the Father and the Son proceeded from them by a continual divine emanation, still abiding with them.”

(Christian Heritage Imprint, 2004)

On a personal and spiritual level, as a believer and follower of the Lord Jesus, I take this to mean that the Holy Spirit is as much a part of me as my own breath.

Also, when I think of all the times I try to breathe in anxious moments, rising tempers, during exertion and activities, or when raising my voice to be heard among screaming kids….I NEED MORE of it.

Therefore, the same is true of the Holy Spirit, I need more of Him in those same moments.

So, how do you and I hold onto the Holy Spirit in these situations?

1. We take a super deep breath as we say, “Lord God, please take every thought captive to obey Christ (2 Cor. 10:5)
2.  We hold tightly to the apostle Paul’s teaching before taking every thought captive: He says, “For though we walk in the flesh, we are not waging war according to the flesh but have divine power to destroy strongholds. That divine power is Jesus’ extended presence in the Holy Spirt. We understand we have no power, but God in us, DOES have great power!
3. Recognize the event causing turmoil and breathe through the emotions it evokes. At the same time accept the presence of the Holy Spirit with confidence and submit to Him the emotions, while processing the situation, being very specific in prayer as to what you need help doing as related to the following:

• Controlling Fear/Anxiety/Anger/Depression
• Battling the temptation to gossip/complain/criticize/argue with others
• Overcome hurtful words, disrespect, sadness of a fallen world, laziness, or apathy
• Honor the body (the tent of the Holy Spirit) by resisting addictive substances of sugar, alcohol, tobacco products, processed foods, or the temptation to overeat. Ask for the power to resist things that are harmful to the body instead of restorative.

A couple of examples of this from my daily failings are as follows. First, the chances of me seeing a deer on the side of the road as I start my commute are good, since I’ve hit nine of them in ten years. So, instead of succumbing to worries that escalate my heart rate or cause me to grip the wheel tightly in anticipation, I begin proactively praying. Before I get into my car I pray, “Lord Jesus, I ask for your angels to guard my path, my car, my life and the lives of others from destruction as I drive this car today.”

Second, I’m prideful and I’ve been around a few years, so most of the time I think I’m right. It is, therefore, a daily battle to humble myself, submit my mind and thoughts to Jesus, and think of others more than myself.  I start my day with, “Lord, please give me a pure heart and a steadfast Spirit, forgive me for______, and help me put You and others before myself and my desires.

The bottom line to holding onto the Holy Spirit as He guides you and I daily is trusting His  power to change us. We can face irrational thoughts or behaviors coming in swiftly, with intentionality. As we breathe and pray for help with emotions, we recognize our usual unhealthy coping measures full force and say stop. I’m not that person anymore. Yes, I have a weakness, but I am facing it and drawing upon God’s power to behave honorably. He loves me and works all things for my good (Romans 8:28).

In conclusion, I hope this eight-week series to the STRENGTH Approach to Christian Wellness has been helpful for you. I know it has been a good exploration for me mentally, physically, and spiritually. Therefore, I plan to develop it further as a resource for my clients. Please leave me a comment if you are interested in this resource, or if you would like to talk more about wellness. Take care, and God bless you.

References:

https://biblegateway.com

Owen, John, The Holy Spirit His Gifs and Power, Christian Heritage Imprint (2004) Christian Focus Publications, Geanies House, Fearn, Tain, Ross-shire, IV20 1TW, Scotland, UK

The introduction a few weeks ago of Intentional Eating is part of a plan to help you and I, as participants in the body of Christ, live the abundant life God calls us to live. Change begins when we want something better. This may be a better night’s sleep, less pain, more energy, or less brain fog.

As a bible believing child of God, I want His Word to make an impact on my life in every single way and every single decision. So, my mindset is vital to the process of surrender and living for God instead of the desires of my flesh.

Sadly, it has to be the hardest thing I’ve ever done.

No one, including myself, thinks they have a food addiction. That is, until we embark on the next diet adventure or try to eliminate processed food. At that point, our eyes are opened pretty wide.

The apostle Paul understood the struggle so well! After a long battle with his desire to please God and please his flesh he says:

“For those who live according to the flesh set their minds on the things of the flesh, but those show live according to the Spirit set their minds on the things of the Spirit.”

Romans 8:5

In the scriptures, God gives clear instruction on how to follow him spiritually and physically. Since you and I are three-part beings, everything we do physically has spiritual impact. Just as everything we do spiritually has a physical impact. Focusing on Him for emotional needs and following His guidelines in the bible for our physical needs, will enable us to live an abundant life.

Mysty PFeffer

In looking at these emotions it is helpful understand our relationship to food. You know the unmet need-to-be-filled emotional roller coaster we venture upon when we’re bored, tired, sad, or lonely.

For others, it may not even be a relationship but mindless munching. Regardless of the reasons, we place a high value on pleasure and convenience in the choices we make every day. 

The sad part is the choices we make are so automatic they require no thought or effort on our part. Don’t feel guilty at this point or beat yourself up, because our culture has taught us to think this way.

The advertising and the internet cookies make sure they know what you want when you type your first three letters into the search bar. They’ll even provide tempting pictures and headings of the items you and I look at often.

However, what would it look like to stop and think before every choice? Asking myself questions like, “Do my choices honor God and the temple of the Holy Spirit? Do they help me function the way He designed me to function?

Of course, we do…sometimes!

The late Dr. Rex Russell’s book, “What the Bible says About Healthy Living” shows us a better way. He gives us three principles of eating the foods God created for us, not altering God’s design, and not allowing food or drink to become an idol are simple and realistic lifestyle goals (1996).

So, with surrender and dependence on the Living God for guidance, here are 15 strategies to begin Intentional Eating:

1. Intentional eating begins with prayer. Prayer for God to show you and I areas of addiction/idolatry that are hindering our daily function. Praying for wisdom to remove harmful substances and making them less desirable.
2. Remove toxic food or food altered from God’s design from the weekly grocery list. If the package has ingredients we cannot pronounce, it has been altered from God’s original design and is meant for shelf life not our lives.
3. Although we don’t want to waste food, intentional eating involves reading every label in the pantry, cabinet, and refrigerator. With our minds set on God and His plan, we can pray if we should buy it again. Also ask Him what we can replace it with, or maybe make our own version with ingredients we can pronounce.
4. God created vegetables and fruit with powerful antioxidants. To date, over 8,000 phytochemicals have been identified by Scientists. These antioxidants work together to fight cancer, environmental damage from pollution, heart disease and more! Therefore, eating a variety of three to four servings a day are recommended to prevent disease. I know this is hard for people who don’t like vegetables. They must not have had a mom who insisted on them at least trying them frequently at mealtime as a child. The rewards of giving them another try makes retraining taste buds worthwhile. It can be done with fasting, prayer, removal of processed food, and repeated exposure. I cover this in week two of the STRENTH approach to Christian wellness.
5. Give thanks for every day God gives us to be alive and an encouragement to someone else. We have the beauty of God’s Garden at our fingertips in every grocery store. It is an honor and privilege to have so much produce available to help us function. As we place Him high and lifted up in value above His provision for our daily comfort, we displace our potential idols.
6. Another intentional eating approach is to understand it is not necessary to eat meat every meal, every day. Exchanging pork and beef for beans, legumes, vegetables, whole grains, nuts, and seeds, is a good start as we see clear direction in Gen 1:29. Eating chicken and red meat once a week in addition to plant items will give us adequate protein. Remember the festivals in the Old Testament? Israel ate meat at special occasions or for special guests.
7. Eating more fish is an excellent way to improve heart healthy, inflammation reducing omega 3 in God’s eating plan. Jesus served fish, ate fish, talked about it and used them in his miracles. It’s worth eating frequently and abundantly. However, Dr. Russel points out in his book, shellfish and catfish are bottom feeders and toxic chemical filters, they will make you sick! Therefore, they are not on God’s list of good things to eat.
8. Dr. Russell also reveals in his book that pigs eat until they are engorged, and they’ll eat anything, including raw sewage. Have you ever sat down to eat pork and it smelled funny? Their stomachs can’t handle all the food, so it seeps into their muscle, along with all the toxins, chemicals, parasites, and viruses they consumed. So gross, you and I may rethink this process before eating pork (1996).

9.         Using portion control keeps us from placing food in the idol position. Since our stomachs are roughly the size of the fist, a plate just a little larger than the fist will hold what our bodies need. Experts suggest balancing the plate with a healthy protein, fat, and carbohydrate. The great news about eating from God’s Garden is vegetables and fruit provide all the macro and micronutrients we need to live!  God loves us bunches, doesn’t he?

10.       Slow down when chewing. Digestion begins in the mouth with an enzyme called amylase. Honestly, how many times do you and I frequently swallow half-chewed food? More than I care to admit. It will help you enjoy your food more, make your satisfied quicker, and digest it better with less gas and bloating.

11.       Avoid eating three hours before going to bed or after supper. Eating right before bed can interfere with sleep and the body’s natural detoxification process. Fasting during this time allows it to remove toxins and wastes more effectively. It’s also a good time to wind down and begin a time of reading and prayer. Such practice helps prevent food or drink from becoming a God.

12.       Drink plenty of water, the standard 8-10 glasses, depending of energy exertion is a nice guideline. Unless there is a reason for water restriction in people on dialysis or with heart failure, it is safe to consume this amount of water each day.

13.       Reducing soda consumption is a smart and intentional way to reduce caffeine, sugar, and artificial sweeteners.  Also, the phosphoric acid in soda beverages rob calcium and precious minerals from the bones. A process that especially harmful for children who are building bone and adults who are trying to maintain the bone they have! Excess caffeine, sugar, and artificial sweeteners are thieves of good health. God didn’t make or even think about His people drinking pop (according to the bible). But man, sure has a way of making this poison look and taste appealing to line his pocket.

14.       Alcohol consumption is another thief of health. It may be best for special occasions, or if it’s an addiction, avoided altogether.

15.       Last, but not least, intentional eating helps us be aware of sugar intake. Large amounts of sugar contribute to diabetes, premature aging, decreased muscle tone, robbing of minerals from the blood to balance its effects, hyperactivity in children, obesity, cancer, decreased immunity, and heart disease. And this is only the beginning. Removing or drastically decreasing our desire for this substance is something to pray about.

Encouragement for Implementing Your 15 Strategies of Intentional Eating

In conclusion, God has plenty to say about what he put in the original garden as “good”.  He also gives us plenty of warning about idolatry. Any substance that has power over our everyday decisions and our health is an idol. But he has given us a way to overcome the world, the flesh, and the devil. His son came a took all our sin upon himself in his death and redeemed us through his resurrection.

 Praise God, we can count on the Holy Spirit to guide us through this process.

I am happy to serve you and offer recipes, and strategies to begin intentional eating. Pleasing our Father in heaven more may become more rewarding than satisfying our physical cells in the days to come. I find this hard too, and I’m with you, so if you need a coach to walk alongside you, I am here! Contact me at Mysty Pfeffer Wellness Coaching.

REFERENCES:

BibleGateway.com: A searchable online Bible in over 150 versions and 50 languages.

Russell, Rex (October 2006) What the Bible Says About Healthy Living, Revell, 304 Jones Cove Rd. Asheville, NC 28805.

Week 7 of the Strength Approach to Christian Wellness begins with T. T= Thank God for His faithfulness as we actively express our gratitude. God loves us despite our continually turning to the things of this world to satisfy our longings. The good news is we can tell him in prayer our deep desires, and our struggles. At the same time, when we feel that hot shower in the morning, sip on a brewed beverage, and break our fast, we find God is faithful.

Thankfulness and actively showing gratitude for our daily provision and in our communities has a way of filling us with assurance. A warm flow of contentment spreads instead of anxiety when we trust Him. Sometimes we may say, “You know I’m not feeling it yet God, but I know you’ve got this!” But God listens and understands, as he stands beside us along the way, providing our greatest needs.

Take the example of King David for instance. In his prime, he experienced the pressure of cruelty and unjustness. In his old age, feeling spent of strength, he pours out his heart to God. Apprehension almost overtook him as he was scorned, accused, and conspired against by his enemies. Yet, he praises God as each of his basic needs were met. Do we react the same way today?

His example of thankfulness in times of distress and turmoil are impressive. Although the pressure from his adversaries’ mounts, he says, “I will hope continually and will paise you more and more. Oh God from my youth you have taught me, and I still proclaim your wondrous deeds. You who have made me see many trials and calamites will revive me again. I will praise you with the harp for your faithfulness. O my God; I will sing praises to you; my soul also, which you have redeemed (Psalm 71: 9,13,17, 20, 22,23).

A grateful heart recognizes God is still worthy of praise when circumstances are out of control. In our comfort filled lives of convenience and ease we sometimes forget to praise Him when we feel defeated and weak.

The life-threatening enemies chasing down our abundant living are stress, and poor lifestyle choices in the land of abundance.  We’re not remembering the hardships of hiding in caves, or scavenging for sustenance from local farmers.

Our biggest battle is self-control.

A fruit of the Spirit we attribute to niceness, and kindness in a land of opportunity, buffets, and technology. However, for us, this age of information also comes with long work hours, and the stress of balancing work life with home life. Therefore, we are primed and ready for losing self-control in our down time.

The harmful nutritional and mind-numbing choices we make reflect our need for rest. Take for example, cell phones loaded with distracting games, puzzles, or videos, or the enticing draw of the local fast-food joints. The choices we make are ones easily available that don’t require deep thought on our part. However, they do offer a short escape from the day.

But what message does this repetitive mindless activity send to our souls or the people we love? Could it be nourishing a healthy body is too much work and down time is coveted more? How valuable is my health or my children compared to this device or this meal? What activity for myself or with them would build closer connection, physical health, and community?

Thankfulness In Action

Perhaps a short game of kickball, basketball, or soccer would boost energy levels for the caregiver, while releasing energy for kids after a long day at school. Following the activity with a family devotion, over a lovely fruit and vegetable tray, offers them sharing time with God at the center.

Even if we are beyond the caregiver role, we can find opportunities to be thankful and active in someone else’s life. Our church does a pray and go once a month, we pair up with another person and pray for specific house numbers on different streets in our neighborhood each month. This is a great activity for people of all ages to incorporate in their neighborhoods.

Maybe you love to cook, yet don’t want to cook for one person. Begin a soup or dinner exchange with a few close single friends and bring your dishes to a gathering, with a set of trays. Divide the meals or soups into the trays and you’ll each have a wonderful time together while taking home a different (and healthy) dish for each day of the week.

Activities together create a sense of thankfulness because we are stronger together. The Holy Spirit works in and among us when we love this way. We are more grateful, carefree, and lighthearted. Therefore, a stronger sense of self comes with faithfulness to our own small community.

The more involved we are with others, the less we think about our battle scars of self-doubt, self-reproach, and just getting through the day. We have an active plan to make a difference.

In the process, our focus is on God’s plan of unifying a family. A family of neighbors, churches, communities, and individuals.

Moreover, thankfulness in prayer and action allows us to move beyond our weaknesses. Trusting Him with every anxiety, binge moment, or stressor brings about His thoughtful plan to make us more like His son.

He knows failures train our hearts to trust him more, because we’re still here, still trudging through. Yet, victory over despair is won with each act of faithfulness on His part.

“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; always carrying in the body the death of Jesus, so that the life of Jesus may also be manifested in our bodies.”

2 Corinthians 4:8-10

biblegateway.com

Therefore, thanking him for his faithfulness and asking Him to teach us how to be actively grateful in our communities is something, we can begin practicing today. I think, God is eager to hear and see us proclaim His wondrous deeds in our lives. My prayer is that you see it too.

Grace to self for times of weakness is the topic for week six’s STRENGTH Approach to Christian Wellness. Let’s face it, we all have setbacks, obstacles, and moments of weakness. Showing ourselves grace keeps us from condemnation because change is a process.

Victory comes in permanent lifestyle habits that build a stronger mind and body. But as we know, it doesn’t happen in one or two weeks. A better understanding of grace to self comes when we have a better grasp of God’s grace.

For instance, the biblical definition of grace is typically described as unmerited favor from God. We cannot earn grace because it is the Sovereign will of God. Throughout the Old Testament this favor was bestowed upon Noah, Abraham, Israel, David, and many others.

As we look at the New Testament, we see the term grace most often associated with salvation (redemption of our souls) and sanctification (becoming more like Jesus).  However, there is also a new aspect of power in the Spirit as a nuance to the term (Elwell, 1997).

Acts 6:8 “Stephen, full of grace and power, was doing great wonders and signs among the people. 

Acts 4:33 And with great power the apostles were giving their testimony to the resurrection of the Lord Jesus, and great grace was upon them all.

Romans 1:5 We learn from Jesus, through whom we have received grace and apostleship to bring about the obedience of faith for the sake of his name among all the nations.

Bible Gateway.com

It’s interesting that alongside this power from the Holy Spirit, we also see suffering and stewardship linked to grace (Elwell, 1997).

Titus 2:11-12– For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age.

1 Peter 4:10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace.

Bible Gateway

Grace is given so we are strengthened in times of weakness. So, we look like a people called to live for God and not slaves to things of this world.

What makes a biblical view of grace so important for us today?

We are facing astronomical attacks on our bodies and minds every day! We need the power of grace outside ourselves to counteract daily attacks. You and I may be aware of gaslighting (repeated messages used for mind control) and fearmongering tactics among the media. But the manipulation of our minds does not stop there!

The attacks come through substances we are fooled into thinking is fuel for our bodies too! It is so subtle we experience extreme guilt when we lose control.

However, promises of pleasure and fulfillment in advertisements and social media alongside additives and flavorings in food, are only meant to bring you and I back for more.

The deceptive manipulation of our minds and taste buds hits the dopamine center of our brains that controls feelings of pleasure.

My friend, doctors around the country are speaking out and warning us about the dangers to our minds as well as additives and chemicals addicting us to products. Dr. Daniel Amen, Dr. Robert Lustig, and Mark Hyman are just a few doctors sounding the alarm.

All these doctors have developed functional medicine plans to help people get real and permanent relief from chronic pain and inflammation. But also to eliminate food addiction. What we can learn from these doctors is how processed food is contributing to disease, and depleting our bodies, and our minds, of vital nutrients.

Nutrients that help us fight obesity, dementia, cardiovascular disease, anxiety, ADHD, depression, or brain fog.

So, today grace starts with letting go of the guilt and becoming aware of how badly we’ve been deceived. The addictive properties of food are partially to blame. They act upon the neurotransmitters in our cells to create the pleasure response.

Moreover, when we’re facing stress, loneliness, and depression, we want the pleasure center activated. However, the more we allow ourselves to respond in this way, the harder it is to stop the habit.

Dr. Amen says, we build tracts in the brain with the repetitive behavior. Did you know that electrical pathways in the brain inhibit reasoning and will power as a result of addiction?

Dr. Pradip Jamnadas, an interventional cardiologist and founder of the Galen Foundation, describes casomorphines in cheese, gluteomorphines in bread, artificial sweeteners, and sugar cane as catalysts to inhibit reasoning in our brains. 

They sound like drugs, don’t they?

I will link Dr. Jamnadas’ YouTube video below so you can visit the site and listen for yourself. It’s called, “Addiction: Why We Can’t Fast or Keep a Diet.”

The bottom line is we must replace the harmful habits with helpful habits that are accessible, realistic, and will become doable routines (Amen, 2020). But first, we’ll have to fast and pray as our Comforter, Councilor, and Mighty Prince of Peace gives us the power to resist.

The Daniel Fast is a great place to start! I can help you with this! Once our old taste buds die off in 10 to 12 days and are replaced with new ones, we can defeat brain depleting temptations.

I have some great preparation ideas in some of my workshops and during Wellness Coaching, I’d be happy to help you with developing a new approach. In the meantime, I will pray you are empowered with wisdom and knowledge so you can give yourself grace in times of weakness.

I leave us with Psalm 19:7-14 as we stay the course:

References:

Amen, Daniel, Amen Clinic, Your Ultimate Guide to Gut Health | Amen Clinics

Biblegateway.com

Elwell, Walter A. Entry for Grace, Evangelical Dictionary of Theology 1997.

The Galen Foundation, December 24, 2021

Week five’s STRENGTH Approach to Christian Wellness theme is one of hope. It is also one of setting a date to release desires for worldly things to God.

Let’s face it, we are focused on numbers. It doesn’t matter if the number relates to our bank account, retirement plan, grocery bill, or the number on a scale, our minds associate success with numbers.

They are also important for helping people control their blood pressure and blood sugar. Numbers on lab results identify problems inhibiting abundant life. Things like chronic kidney disease, heart disease. and autoimmune disease benefit from attention to numbers.

I get it, because I’ve seen the results dash the hopes and livelihoods of hundreds of people over the years! And I don’t want that to be me and you.

Although we cannot prolong our lives any longer than they were determined by God, we can choose items that give us live life to the fullest.

 A circumstance Jesus wants for us (John 10:10). Adjusting our attitude towards others in love is a start. Reducing chronic pain with fruits and vegetables, and not relying on processed food is another.

We have the scientific research at our fingertips on how we view life and what we eat affects us mentally and physically.

Scientific Facts

“The new field of nutritional psychiatry provides evidence for diet quality as a modifiable risk factor for mental illnesses.” (1)

“Meta-analyses of observational studies have shown that a healthy diet and Mediterranean diet are associated with lower risk of depression. People with mental illness have been identified as having poorer diet and other lifestyle behaviors that impact health, and less understanding of the impact of lifestyle behaviors on health (2)

Refined sugar and white flour carbohydrates increase chances for heart disease while whole grain, high fiber foods are protective. Saturated fat is not the cause after all (3).

Individuals with a stronger network have better heart health, neurological, endocrine, and immune function than less supported individuals, thus lowering disease risks and extending long-term health. (4)

We are Better Together and Embracing God’s Plan in the Garden

Moreover, consuming more whole grains, beans, and eating less meat; will provide substantial protein and fiber to remove toxins from the body. The toxins create free radicals that are damaging to cells and contribute to disease, anxiety, and pain. The results of which alter mental stability, and lab values.

 Heads up! Something is wrong when our culture accepts altered food bathed in unrecognizable preservatives as nurturing to our bodies! We also fall for the lure and lies of material possessions for satisfaction.

Therefore, numbering the days of reliance on comfort food, material items, gossip, getting even, or whatever is hindering vitality and life will bring new life to the hope within. 

More importantly, don’t let lasting change intimidate you. It may mean taking baby steps to get where you want to be and not changing everything at once. I can help you with this in individual Wellness Coaching, since I’ve seen it multiple times and battle it myself.  

A point of hope to remember is King Hezekiah. When he was sick and dying, he pleaded with the Lord and the Lord gave him fifteen more years (2 Kings 20). I imagine as the leader of a nation; he had a great deal of stress and his own struggles with lifestyle choices.

However, Hezekiah’s feeling of hopelessness brought him to complete surrender. The same place repeated failures bring you and me. But glory to God! His plea to God brought him through, and it will bring you and I through times of difficult change too.

Remember, God is faithful, and He gives us the strength. His love enables us to bear all things, believe all things, hope all things, and endure all things (1 Corinthians 13:7). I am with you too and will pray for you! Just leave me a comment or contact me for a free consult.

References:

Nutritional psychiatry: the present state of the evidence | Proceedings of the Nutrition Society | Cambridge Core

Marx, W., Moseley, G., Berk, M., & Jacka, F. (2017). Nutritional psychiatry: The present state of the evidence. Proceedings of the Nutrition Society, 76(4), 427-436. doi:10.1017/S0029665117002026

Full article: A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED) (tandfonline.com)

Natalie Parletta, Dorota Zarnowiecki, Jihyun Cho, Amy Wilson, Svetlana Bogomolova, Anthony Villani, Catherine Itsiopoulos, Theo Niyonsenga, Sarah Blunden, Barbara Meyer, Leonie Segal, Bernhard T. Baune & Kerin O’Dea (2019) A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED), Nutritional Neuroscience, 22:7, 474-487, DOI: 10.1080/1028415X.2017.1411320

Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion (nih.gov)

Temple N. J. (2018). Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients, 10(1), 39. https://doi.org/10.3390/nu10010039

The health consequences of stress in couples: A review and new integrated Dyadic Biobehavioral Stress Model – ScienceDirect

Shrout, Rose M. Department of Human Development and Family Studies, Purdue University, West Lafayette, IN, 47907, USA b Center on Aging and the Life Course, Purdue University, West Lafayette, IN, 47907, USA Received 12 May 2021, Revised 3 August 2021, Accepted 9 August 2021, Available online 13 August 2021, Version of Record 24 August 2021.

Time is moving on! It’s already week four of the Strength Approach to Christian Wellness. I pray these last three weeks of strategies will help you establish lasting change. Today’s strategy is E=Engage Others for Support.

Now, the last thing you and I want to do is engage lightly. It is not a flippant effort to get someone else involved in what we are doing. Rather, it involves establishing a meaningful contact or connection. Because, my friend, we cannot do the most challenging things alone.

Take the engagement of Mary to Joseph, for example. The betrothal agreement at that time was in essence a marriage; however, it occurs prior to living together and consummating the marriage. Timothy S. Lane and Paul David Tripp in their book, How People Change point out the many instances in the bible where we, as Christ followers, are married to Christ.

Lane and Tripp ask, “What does it mean to be married to Christ?” Jesus loves us so much he died for us, so his affection in bringing us into relationship with Him is evident. When we are “married” to Christ, we honor him with our attention, our bodies, our consumption of goods, and even our attitudes.

But do we truly honor this engagement? How do we place things, people, food, jobs, success, or money ahead of Him? Lane and Tripp say in their book we are enticed by comfort and after a hard day we think we deserve it. This quote in their book really resonated with me:

“Comfort and leisure are good things, but when my personal comfort becomes more to me than Christ, it impacts my behavior sinfully.”

Tripp & Lane

It sure does! That’s why I need to engage others for support. Honest, bible-believing friends and family are needed who not only encourage me, but hold me accountable for my actions.

Because, my friend, we cannot do the most challenging things alone. Loved ones may not understand at first the desire for new habits. However, earnestly enlisting their attention and support helps the process.

Think about how many times you’ve started a lifestyle habit and someone close to you unwittingly tempts you to take three steps back. 

Maybe well-meaning family and friends like us just the way we are. Or they may begin to feel a little insecure if we change too much. They like comfort and leisure as much as we do! Regardless of their reasons, our loved ones need to understand why our efforts and intentions for a better life are so important.

Sincere conversations with those we love engages them in the change process. When we share the heavy burden of discontentment with the way we are now, they truly understand why we need their support. Especially if the lifestyle change is avoiding certain establishments, vulgar language, violent movies, or bringing tempting items into the house.

Engaging Others for Support, Step by Step

Once the burden in shared, boundaries can be set in place to avoid temping, cajoling, or creation of circumstances to sabotage our efforts. Whether, the focus of our goal is to improve health, relationship, or reduce anxiety, asking for support is acceptable. Here is what this looks like in action:

1. Share your deepest desire to change with your trusted friend or loved one.
2. Tell them what areas you need help in the most. 
3. Ask them to pray with you and for you every day of your challenge.
4. Let them know ahead of time what activities you will not be participating in as you establish new habits.
5. Together, discover new areas of entertainment or activities that are equally enjoyable and place Christ first in our hearts.

Consider the following scriptures:

“Because there is one bread, we who are many are one body, for we all partake of the one bread.  1

Corinthians 10:17

“Let no one seek his own good, but the good of his neighbor.”

1 Corinthians 10:24

“For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. For in one Spirit, we were all baptized into one body—Jews or Greeks, slaves or free—and all were made to drink of one Spirit. If one member suffers, all suffer together; if one member is honored, all rejoice together.”

1 Corinthians 12:12,13,26

Change is a battle of our flesh against the temptations of the world and God’s will for us. He wants us to have Shalom–wholeness, harmony, delight, and flourishing (1). But our flesh longs for things not created or designed by God to allow Shalom to take place.

So, as you and I engage in this battle to improve our lives with sustainable lifestyle changes, we can call on friends, loved ones, and the body of Christ to encourage us along the way.

I am here with you and rooting for you!

References:

Lane, Timothy S. Tripp, Paul David 2019. How People Change, New Growth Press, Greensboro 27404

McLelland, Kristi, 2019, Jesus and Women In the First Century and Now, Lifeway Publishing, One Lifeway Plaza, Nashville, TN 37234